Essentials
A.
5 Sets
RDL to Shin x 8 reps
Tempo 31×1
On the 2min Marks
Rest 5min
B.
3 Sets
Lying Leg Lifts x 12 reps
Bench Leg Lift Holds x 45-60sec
On the 3 min Marks
Rest 5min
C.
For Reps
Dead Lift x 3min @60%
Rest 3min
Kettle Bell Swing x 3min
Rest 3min
Burpee Box Jump x 3min
Fitness
A.
5 Sets
Pausing Power Clean x 2 reps
On the 2min Marks
Rest 5min
B.
3 Sets
Toes to Bar x 15 reps
Bench Leg Lift Holds x 60-90sec
On the 3 min Marks
Rest 5min
C.
For Reps
Power Clean x 3min @80%
Rest 3min
Power Snatch x 3min 85/60
Rest 3min
Burpee Box Jump x 3min 24/20
Performance
A.
5 Sets
Pausing Power Snatch x 2 reps
On the 2min Marks
Rest 5min
B.
3 Sets
V-Ups x 12 reps
Skin the Cat x 5 reps
On the 3 min Marks
Rest 5min
C.
For Reps
Power Clean x 3min @80%
Rest 3min
Power Snatch x 3min 135/95*
Rest 3min
Burpee Box Jump x 3min 30/24
*Snatches have to be done in sets of 3 TNG, so dont count the reps count the sets of 3.*